05 Apr CrossFit

CrossFit Metric – CrossFit

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Warm-up (No Measure)

2 Rounds

20 Shoulder Taps

8/8 Single Leg Glute Bridge

10 Hollow Rocks

10 Banded Pull Downs

5 Burpees

A: Metcon (No Measure)

E4MOM for 16 mins (4 sets):

A1: Strict Chin Ups, 4-8, 3011

A2: Ring Dips/Push Ups, 6-15 20X1

A3: Single Leg DB Deadlifts, 8-10, E/S

B: Metcon (Time)

For time:

21-15-9

Deadlift, 205/125

Pull Ups

Burpees Over the Bar

Fitness: 135/95, Ring Rows

Rx+: 225/155, CTB Pull Ups